http://www.florastrongheart.co.za/proactiv/default.aspx | Cholesterol is a substance that’s essential for the body to keep every cell wall working well. However, just like most things in the world, too much of it can be detrimental to your health. And, because the body already contains it naturally, a healthy eating plan with low cholesterol levels is necessary. With that in mind, you should also know that no other foods (besides plant sterol enriched foods) are as effective as Flora pro-activ when it comes to a cholesterol lowering diet.

1. RECIPES&
PRACTICALTIPSFOR
MANAGINGCHOLESTEROL

3. Whatyouwillfindinthisbooklet:
The Unilever Nutrition & Health Team have put together this
comprehensive guide containing useful information regarding
cholesterol and Flora pro-activ, we trust you will find helpful.
We’ve tried to make the information easy to understand and practical,
so that you can seamlessly incorporate Flora pro-activ into your
everyday diet.
For further information and many more delicious recipes, please have a
look at our Flora website: www.florastrongheart.co.za
Yours in health,
The Unilever Nutrition & Health Team

4. Whatischolesterol?
Cholesterol is a waxy substance that’s found naturally in the body and is
essential to keeping every cell wall working well. The body uses cholesterol to
make vital substances such as vitamin D and some hormones. Most cholesterol
is made in the liver and a small amount comes from the diet.
There are two main types of cholesterol: high-density lipoprotein (HDL) and low-
density lipoprotein (LDL). Lipoprotein is the name for cholesterol combined with
the proteins that carry it around your body.
Low-density lipoprotein (LDL) takes cholesterol from the liver to the body tissues.
If there is too much of this cholesterol in the blood it can build up in the walls
of the blood vessels and cause them to narrow. This is why LDL cholesterol is
sometimes called ‘bad’ cholesterol.
High-density lipoprotein (HDL) can remove excess cholesterol from tissues
and return it to the liver from where it can be eliminated. HDL cholesterol is
sometimes referred to as ‘good’ cholesterol.
Elevated LDL cholesterol is widely accepted to be one of the main risk factors
for coronary heart disease. Elevated LDL cholesterol can be controlled through
changes in diet and lifestyle.
Foods proven to lower your cholesterol
Plant sterol enriched foods can actively lower cholesterol, taste good and fit
easily into an everyday diet.
No other foods are proven to be more effective at lowering cholesterol than
Flora pro-activ. Plant sterols, the active ingredient in Flora pro-activ, are
clinically proven to significantly lower LDL cholesterol by 7-10%. By moving to
a healthy diet and lifestyle an additional 5% reduction in LDL cholesterol can be
achieved.
The diagram at the top on the opposite page shows you certain foods that are
known to lower cholesterol. The hearts represent the percentage that food can
lower your cholesterol by.

5. Whatareplantsterols?
Plant sterols are naturally occurring in all plant-based foods. Dietary sources
of plant sterols include vegetable oils and fats, cereal grains, cereal-based
products like bread, nuts, legumes and fruits & vegetables.
The recommended intake of plant sterols needed for a significant reduction in
blood LDL cholesterol concentrations, is around 2 g per day.
In order to consume 2 g plant sterols a day, one would need to consume 425
tomatoes or 210 carrots or 150 apples. That would be quite a challenge!
Flora pro-activ can help. Consuming 25 g Flora pro-activ daily will provide you
with the recommended amount of 2 g plant sterols per day. All you need to do
is make sure that you have your 25 g a day.
How do plant
sterols work?
Plant sterols work
by reducing the
amount of cholesterol
absorbed by your
gut. This reduces
the amount in your
bloodstream, resulting
in lower levels of LDL
(‘bad’) cholesterol.
More cholesterol absorbed =
higher blood cholesterol levels
Less cholesterol absorbed =
lower blood cholesterol levels
Cholesterol Plant Sterol
Flora pro-activ Soya drink Oats Sunflower Oil Olive Oil
-1%
-3%-4%
-5%-6%
-10%
0%
Oily fishAlmonds
Foods scientifically proven to lower cholesterol

6. Whocanuseplantsterols?
Plant sterol-enriched foods are intended for people who want to lower
their elevated blood cholesterol concentrations through diet and
lifestyle modifications. This includes people with diabetes and familial
hypercholesterolemia.
How much Flora pro-activ do you need to make sure it works?
The recommended amount is 25 g Flora pro-activ a day. This will provide you
with the optimal intake of 2 - 2.5 g plant sterols a day. Research shows that
consuming more than that does not increase the effect that it has on lowering
your LDL cholesterol.
The easiest way to make sure that you use the recommended amount of Flora
pro-activ is to take your tub of Flora pro-activ and divide it into 10 blocks as
shown in the image below. All you have to do is make sure to use one block
a day.

7. HowdoIadd25gtomydiet?
Flora pro-activ can fit easily into your everyday diet. The easiest way to add
Flora pro-activ to your diet is to spread it on bread. However, you do not eat
bread at every meal. Below are some tips on how to incorporate Flora pro-activ
into your day:
References: International Atherosclerosis Society, 2003; NCEP III Expert Panel, JAMA 2001. Trautwein et al. Eur J
Lipid Sci Technol 2003. Katan et al Mayo Clin Proc 2003; Based on Edwards & Moore BMC Family Practice 2003
Use it when cooking food in a pan (make
sure it is on a low heat to avoid spattering)
Spread it on
bread/muffins/
scones/crumpets/
banana bread
Add it to
your sauces/
casseroles/curries
before serving
Use it to mash
your potato or
melt it over your
vegetables
Mix it into your
porridge
Tip 1: to make sure you get the most out of Flora pro-activ, make sure that you
use it only for yourself and those in the family with high cholesterol. It may
mean that you need to add your Flora pro-activ right at the end just before you
dish up your food. This will help to make sure that you receive the right amount
of Flora pro-activ for you.
Tip 2: 5 g of Flora pro-activ is equal to 1 level 5
ml measuring spoon or ½ a rounded teaspoon (as the
image shows)
Have a look at the following pages which show meal ideas
and how to incorporate 25 g Flora pro-activ into your daily
meals. There are also a few recipes to inspire you!

8. DAY 1
Note: 1 level measuring teaspoon
= 5 g Flora pro-activ
Meal Ideas
This is not an eating plan and only
serves to give guidance on meal ideas
and how to successfully include 25 g
Flora pro-activ into your daily meals
125 ml low fat yoghurt
1x fruit
Breakfast
Dinner
Snack of the day
Lunch
Bran flakes with muesli and fat-free milk
1 slice toast with 5 g Flora pro-activ and marmalade
Tuna and sweet chilli salad sandwich with low GI seed
bread (10 g Flora pro-acitv on bread)
1 x fruit
Spicy chicken meatballs tossed with tomato and basil
spaghetti (10 g Flora pro-activ)
Greek salad

9. Serves: 4
500 g chicken mince
1 onion, grated
5 ml Robertsons Crushed Chillies
5 ml Robertsons Thyme
100 g carrots, peeled & grated
2 cloves garlic, crushed
1 egg, lightly beaten
2 tomatoes, roughly chopped
250 ml basil leaves, stalks removed
10 ml olive oil
250 g cooked spaghetti
50 g Parmesan cheese shavings
Preheat oven to 1800
C.
Place the chicken mince, onion,
crushed chillies, thyme, carrots,
1 clove of garlic & egg into a bowl.
Season with salt & black pepper, then
mix well to combine.
Shape the mince into evenly sized
balls then place on a greased baking
tray and bake in the oven for 15 - 20
minutes, until golden brown & cooked
through.
In the meantime, blend the remaining
garlic clove, tomatoes, basil & olive
oil, then toss with the cooked
spaghetti.
Serve with the meatballs and garnish
with Parmesan shavings.
TIP: To include your portion of Flora
pro-activ, simply set aside your serving
of hot spaghetti & stir in 2 level
teaspoons of Flora pro-activ.
SPICYCHICKEN MEATBALLSTOSSED
WITHTOMATO&BASILSPAGHETTI

10. 2 x rice cakes with 5 g Flora pro-activ and fat-free
cottage cheese
1x fruit
Breakfast
Dinner
Snack of the day
Lunch
Spicy oats porridge with 10 g Flora pro-activ mixed
into porridge
Mozzarella and sweet pepper bruschette (10 g Flora pro-activ)
1x fruit
Chicken and vegetable curry (refer to back of this booklet for recipe)
Basmati rice
Sambals
DAY 2

11. Serves: 4
15 ml Flora Oil
2 red peppers, cut into thin slices
2 yellow peppers, cut into
thin slices
15 ml Robertsons Mixed Herbs
20 ml lemon juice
8 slices ciabatta bread, toasted
16 olives, pitted & sliced
100 g mozzarella cheese, grated
Heat the Flora Oil in a frying pan and
gently fry the peppers & mixed herbs on
a low heat for about 10 minutes or until
the peppers are soft.
Stir in the lemon juice.
Spread each slice of ciabatta bread with
margarine and top with pan-roasted
peppers, olives & mozzarella cheese.
Place under a hot grill for 1 - 2 minutes
to melt the cheese & serve.
TIP: To include your portion of Flora
pro-activ, simply set aside your serving
of ciabatta & spread with 2 level
teaspoons of Flora pro-activ.
MOZZARELLAANDSWEET
PEPPERBRUSCHETTA

12. Small handful of nuts
1x fruit
Breakfast
Dinner
Snack of the day
Lunch
Scrambled egg on toast (5 g Flora pro-activ for
cooking egg + 5 g Flora pro-activ for toast)
Avo, hummus and smoked chicken pitas (5 g Flora pro-acitv
spread onto pita)
1x fruit
Baked lamb chops with tomato & herb crust with mashed
potato (10 g Flora pro-activ)
Steamed green beans
DAY 3

13. Serves: 4
15 ml Flora Oil
4 lamb chops, trimmed of excess fat
1 red onion, sliced
1 tin (410 g) chopped tomatoes
5 ml brown sugar
15 ml balsamic vinegar
5 ml Robertsons Mixed Herbs
60 g breadcrumbs
60 g cheddar cheese, grated
For the mashed potato –
4 large boiled potatoes
3 tablespoons Flora margarine
250 ml warm fat free milk
Preheat oven to 1800
C.
Heat the Flora Oil in a large heavy based
pan & brown the lamb chops on both
sides, then place into an oven proof dish.
In the same pan gently sauté the onions
then add the tinned tomatoes, sugar,
balsamic vinegar & mixed herbs.
Season the chops with salt & black pepper,
then pour over the sauce.
In a separate bowl, mix the breadcrumbs
& grated cheese together & sprinkle on top
of each chop.
Bake in the oven for 60 minutes at 1800
C.
In the meantime mash the boiled potatoes
with the Flora margarine and warm milk
until smooth, then season to taste.
TIP: To include your portion of Flora
pro-activ, simply set aside your serving of
boiled potato prior to mashing, then add 2
level teaspoons of Flora pro-activ.
BAKEDLAMBCHOPSWITHTOMATO&HERB
CRUSTANDMASHEDPOTATO

14. Breakfast
Dinner
Lunch
Bran flakes with muesli, chopped banana and fat-free milk
Salmon and fat free cottage cheese bagel (10 g Flora pro-activ
spread onto bagel)
1x fruit
Spicy grilled chicken with oven roasted vegetables
(10 g Flora pro-activ)
Snack of the day
1 slice banana bread spread with 5 g Flora pro-activ
DAY 4

15. Serves: 4
8 skinless chicken thighs
60 ml freshly chopped coriander
125 ml fat-free yoghurt
125 ml peri-peri sauce
600 g chunky cut roasting root
vegetables (sweet potato,
potatoes & carrots)
15 ml Flora Oil
In a bowl mix together all the ingredients,
except for the chicken.
Cut small incisions into the flesh of the
chicken thighs.
Place the chicken into the marinade &
allow to marinate in the fridge for at least
30 minutes, or up to 6 hours.
Roast in the oven at 1800
C for 40
minutes, basting the chicken frequently
with the sauce until cooked.
In the meantime, place the roasting veg
into an oven proof dish, drizzle with Flora
Oil and roast in the oven for 35 minutes,
until soft in the centre and crispy on the
outside.
Serve with the spicy grilled chicken.
TIP: To include your portion of Flora
pro-activ, simply set aside your portion of
roasted root vegetables & melt 2 level
teaspoons of Flora pro-activ over them.
SPICYGRILLEDCHICKEN

16. Breakfast
Dinner
Lunch
Oats porridge with low fat milk and 5 g Flora pro-activ
mixed into oats
Butternut & leek soup with 2 slices low GI seed bread (10 g
Flora pro-activ spread on bread) (refer to back of this booklet for recipe)
1 x fruit
Garlic and herb crusted line fish with stir fried veggies &
steamed baby potatoes (10 g Flora pro-activ)
Snack of the day
30 g lean biltong
1 x fruit
DAY 5

17. Serves: 4
4 portions line fish
250 ml breadcrumbs
5 ml garlic, crushed
30 ml fresh parsley, finely chopped
40 ml Flora margarine, melted
500 ml frozen stir fry veggies per person
3 baby potatoes per person
Zest of 1 lemon, chopped
Cake flour for dusting, seasoned
with salt & black pepper
Preheat oven to 1800
C.
Dust the line fish portions in seasoned flour
& fry until lightly browned on each side.
Gently place the fish onto a baking tray.
In a bowl mix together the breadcrumbs,
crushed garlic, parsley & melted margarine.
Press some of the breadcrumb mixture on
top of each piece of fish to form a crust.
Bake at 1800
C for about 20 minutes until
the fish is done & the crust is golden.
In the meantime, fry the stir fry veggies until
tender but still a little crispy & steam the
baby potatoes until soft.
Serve with the crusted line fish.
TIP: To include your portion of Flora
pro-activ, simply set aside your portion of
stir fry veggies & baby potatoes once
cooked, then melt 2 level teaspoons of
Flora pro-activ over them.
GARLIC&HERBCRUSTEDLINEFISHWITHSTIR-
FRIEDVEGGIES&STEAMEDBABYPOTATOES

18. Breakfast
Dinner
Lunch
Omelette & toast (5 g Flora pro-activ to cook egg, 5 g
Flora pro-activ for toast)
Sundried tomato & chicken pasta (refer to back of this booklet for recipe)
1x fruit
Classic Cottage pie (10 g Flora pro-activ)
Tomato salad with basil, balsamic vinegar & olive oil
DAY 6
Cinnamon bun spread with 5 g Flora pro-activ
1x fruit
Snack of the day

19. Serves: 4
15 ml Flora Oil
1 onion, finely diced
3 carrots, peeled & diced
400 g extra lean beef mince
15 ml Robertsons Mixed Herbs
15 ml tomato paste
1 Knorr Beef Stock Pot
400 ml water
Preheat oven to 2000
C.
Heat Flora Oil in a large frying pan & fry
the onion & carrots until soft.
Add the beef mince & fry for 5 minutes or
until well browned.
Stir in the mixed herbs & tomato paste,
then add the Knorr Beef Stock Pot & water
& allow to simmer for 15 minutes.
To make the topping boil the potatoes in
salted water until soft, then drain.
Mash the potatoes with the margarine &
milk until smooth.
Spoon the mince mixture into an
ovenproof casserole dish, then spread the
mashed potato over the top.
Bake in a preheated oven for 25 min until
the top is golden brown.
TIP: To include your portion of Flora
pro-activ, simply melt 2 level teaspoons of
Flora pro-activ over your portion of cottage
pie, or make individual cottage pies &
melt the Flora pro-activ into your portion of
mash topping.
CLASSICCOTTAGEPIE

20. Breakfast
Dinner
Lunch
Banana, cinnamon & walnut crumpets (5 g Flora pro-activ
on crumpets) (refer to back of this booklet for recipe)
Avo on health bread seasoned with black pepper (10 g
Flora pro-activ for 2 slices of bread)
1 x fruit
Spicy tomato and lentil soup and whole wheat roll
(10 g Flora pro-activ)
125 ml low fat yogurt
1x fruit
Snack of the day
DAY 7

21. Serves: 4
15 ml Flora Oil
2 garlic cloves, crushed
1 onion, chopped
3 fresh tomatoes, chopped
2 tins whole peeled tomatoes
7.5 ml balsamic vinegar
15 ml Robertsons Mixed Herbs
500 ml water
1 tin lentils, drained
100 ml reduced fat cream
5 ml sugar
4 wholewheat bread rolls
Heat Flora Oil in a deep pot & gently fry
the garlic & onion until soft.
Add the fresh chopped tomatoes,
balsamic vinegar & Robertsons Mixed
Herbs & fry for a further 5 minutes stirring
occasionally.
Add the tinned tomatoes, water & lentils,
stir well and bring to the boil, then turn
down the heat & allow to simmer for 30
minutes, stirring occasionally.
Stir in the the cream & sugar & allow to
simmer for a further 5 minutes.
Blend with a stick blender until smooth &
serve with thick, crusty bread.
TIP: To include your portion of Flora
pro-activ, simply spread 2 level teaspoons
of Flora pro-activ onto your wholewheat
bread roll.
QUICKTOMATOANDLENTILSOUP

22. Serves: 4
30 ml Flora Oil
125 ml onion, finely chopped
1 garlic clove, crushed
30 ml mild & spicy curry powder
15 ml plain flour
375 ml carrot, chopped
375 ml potato, cubbed
1 Knorr Chicken Stock Pot
300 ml water
500 g chicken breast fillet, cubed
250 ml frozen peas
to taste salt & pepper
Heat oil in a saucepan over a low heat,
add the onion & cook for 2 -3 minutes.
Add the garlic, curry powder & flour &
continue to cook, stirring constantly, for a
further 2 - 3 minutes.
Add the carrot, potato & Knorr Chicken
Stock Pot & water & bring to the boil.
Cover & cook, stirring occasionally, for
10 - 12 minutes or until the vegetables
are just cooked.
Add the chicken & while continuing to stir,
cook for a further 10 - 15 minutes.
Stir in the peas, cook for a further 2
minutes or until the chicken is thoroughly
cooked.
Season to taste with salt & pepper &
serve with basmati rice.
CHICKENANDVEGETABLECURRY
ADDITIONAL
RECIPES

23. Serves: 4
15 ml Flora Oil
3 leeks, sliced
½ onion, chopped
1 kg butternut, cubed
1 green apple, cored & chopped
pinch black pepper
300 ml fat-free milk
200 ml water
1 sachet Knorr Honey &
Mustard Chicken Dry Cook-in-
Sauce
Heat oil in a large pot, add leeks & onion
& sauté until they soften.
Add butternut, apple & black pepper.
Mix contents of the sachet of Knorr
Chicken Honey & Mustard Dry Cook-in-
Sauce, milk & water & add to the soup
mix.
Simmer for 25 - 30 min until the butternut
is tender.
Once cooked, place in a liquidiser &
puree until smooth.
Serve & garnish lightly with black pepper.
BUTTERNUT&LEEKSOUP
ADDITIONAL
RECIPES

24. Serves: 4
15 ml Flora Oil
1 onion, finely chopped
1 clove garlic, crushed
500 g chicken breast fillet, cubed
1 Knorr Chicken Stock Pot
300 ml water
4 courgettes, grated
250 g button mushrooms, sliced
100 g sundried tomatoes, chopped
250 g linguini, boiled & drained
Parmesan cheese, for serving
Heat Flora Oil in a pan & gently fry the
onions until soft.
Add the cubed chicken breast & fry until
well browned.
Add the Knorr Chicken Stock Pot &
water, garlic, grated courgettes, button
mushrooms & sundried tomatoes &
stir well.
Allow to simmer on a low heat for 8
minutes or until the chicken is tender &
cooked through.
Remove from heat & toss with the linguini.
Serve topped with shaved Parmesan
cheese.
SUNDRIEDTOMATOANDCHICKENPASTA
ADDITIONAL
RECIPES

25. Serves: 4
250 ml wholewheat flour
5 ml baking powder
5 ml cinnamon, ground
100 ml walnuts, finely chopped
250 ml fat-free milk
2 very ripe bananas, mashed
Flora Oil, for cooking
Bananas, for serving
Place wholewheat flour, baking powder,
cinnamon & walnuts in a bowl & stir until
combined.
Add the milk & banana & whisk until the
mixture is smooth.
Leave the mixture to stand for 30 minutes.
Heat Flora Oil in a pan & place spoonfuls
of crumpet mixture into the pan and fry
for 3 - 4 minutes on each side, until
golden brown & cooked through
(Bubbles will appear on the surface of the
crumpets when they are ready to be
turned).
Top warm crumpets with Flora pro-activ &
serve with sliced banana.
BANANA,CINNAMON&WALNUTCRUMPETS
ADDITIONAL
RECIPES

26. Notes

28. www.florastrongheart.co.za
UL027652